Basically the Yasso 800 is a training tool to help you achieve your goal marathon time.
For example, for 2Cities I would love to get a marathon time of 4hr 50min (anything sub-5!).
This would translate to running a 1/2 mile (aka Yasso 800) at a pace of 4min 50sec.
So the practice interval training would go...run 1/2 mile at 4min 50 sec; rest 4min 50sec (equal time) then repeat for maybe 3 total Yasso 800s.
For our Tuesday workout we actually ran our Yasso 800 pace then jogged 800m (instead of resting) in between....toughie! Felt like slow motion lol. And here is where if you have a Garmin or sports watch that can report pace time - it helps you keep you at your Yasso pace and avoid going too fast or slow. **sigh** I just moved apartments and I've found my charger and instruction manual but no Garmin watch yet!! arg.
Still doing my Thursday runs with SRC - joining their open Thursday night fun runs definitely helping me get out there and completing my "marathon" running homework on the official training team off days. Love it! Yes, the runs are now feeling like homework lol than get healthy runs...probably cause the distances are increasing and the Tuesday "short runs" are elevating in intensity.
But holla! 14 miles Saturday booyah! On like 4 hours of tossing and turning sleep...subconsciously dreading the long run??? Not sure because I really wasn't consciously nervous...just another run right? Either way kudos to all of us especially the Level 2s that were out for 16 - 18 miles already.
Longest distance I've run since Chicago (10/2012) and I completed my first "1/2" of 2013 :)
To treat myself I decided to try the ice bath finally this week after the Saturday run. Seriously, I was looking forward to cooling off (100F+ Fresno heat) and providing miraculous soothing comfort I had heard rave reviews of from my fellow marathon training colleagues.
OMG! Ok so wasn't so bad but post-1st time ice bath lessons learned:
- 5lb ice bag from VONS - NOT enough ice for 1/2 bath, lower body soak - ice melted almost to all gone by the time I got the bath half filled
- Should have taken Coach John's tips on filling up old milk cartons/jugs/bottles with water and freezing those to throw in the tub
- Yes the water is FREEZING - but just get in quick and you numb up pretty quick then its not so bad and I would rate the discomfort of the freezing water almost equal to the discomfort of my super sore muscles post-run so not a bad trade off at all - they distract from each other:)
- 10 minutes is about my tolerance level and I had my iPod playing to help pass the time...maybe a magazine too might help lol
- I think I wasn't as sore as I could have been post-bath (so beneficial) but will see next Sat when I actually have the bath fully iced vs already melted.
- Finally, not as bad as I was fearing yay! Another tool in my arsenal to prevent injury :) Ice, ice baby:D
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Run stats:
| WEEK 8 | Mileage | Duration (hr:min:sec) | Pace (min/mile) | |
| Mon | 02-Sep | rest | n/a | n/a |
| Tues | 03-Sep | 6.45 | 1:18:50 | 14:12 (Yasso 800s) |
| Wed | 04-Sep | rest | n/a | n/a |
| Thurs | 05-Sep | 5.31 | 56:43 | 10:41 |
| Sat | 07-Sep | 14.02 | 1:50:44 | 10:53 |
| Total weekly mileage | 25.78 miles | |||
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